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Eating Patterns Assessment

Eating Patterns Assessment

Eating Patterns Assessment

This assessment helps you reflect on your relationship with food and eating habits. Answer honestly to gain insights into your eating patterns in a supportive and non-judgmental way.

1. Mindful Eating

1.1 I pay attention to my body’s hunger and fullness signals before, during, and after eating.

Always Often Sometimes Rarely Never

1.2 I eat slowly and mindfully, savoring the taste and texture of my food.

Always Often Sometimes Rarely Never

1.3 I avoid distractions (like screens) while eating to focus on my meal.

Always Often Sometimes Rarely Never

1.4 I choose foods that nourish my body and make me feel good.

Always Often Sometimes Rarely Never

1.5 I am aware of my emotions when I eat, and if I’m eating for reasons other than hunger.

Always Often Sometimes Rarely Never

2. Emotional Eating

2.1 I eat to cope with difficult emotions (e.g., stress, sadness, boredom, anxiety).

Always Often Sometimes Rarely Never

2.2 I find myself eating even when I’m not physically hungry.

Always Often Sometimes Rarely Never

2.3 I feel a loss of control around food, especially certain types of food.

Always Often Sometimes Rarely Never

2.4 I feel guilty or ashamed after eating, especially after eating “unhealthy” foods.

Always Often Sometimes Rarely Never

2.5 I use food as a primary way to manage stress or other difficult feelings.

Always Often Sometimes Rarely Never

3. Body Image & Self-Acceptance

3.1 I feel comfortable and accepting of my body, regardless of its shape or size.

Always Often Sometimes Rarely Never

3.2 My self-worth is not tied to my physical appearance or what I eat.

Always Often Sometimes Rarely Never

3.3 I engage in physical activities that I enjoy, focusing on how my body feels rather than how it looks.

Always Often Sometimes Rarely Never

3.4 I avoid comparing my body to others, especially those seen in media or social media.

Always Often Sometimes Rarely Never

3.5 I treat my body with respect and kindness, providing it with adequate rest, movement, and nourishment.

Always Often Sometimes Rarely Never

4. Flexibility with Food

4.1 I feel comfortable eating all types of food, including those often labeled “indulgent” or “unhealthy.”

Always Often Sometimes Rarely Never

4.2 I don’t feel guilt or shame after eating foods that are typically restricted or considered “bad.”

Always Often Sometimes Rarely Never

4.3 I can easily adapt my eating patterns when plans change (e.g., unexpected meal out, travel).

Always Often Sometimes Rarely Never

4.4 I trust my body to guide my food choices without strict rules or external diets.

Always Often Sometimes Rarely Never

4.5 I do not categorize foods as “good” or “bad” but rather consider their overall impact on my well-being.

Always Often Sometimes Rarely Never

5. Food & Social Connection

5.1 I enjoy eating with others without feeling self-conscious about my food choices.

Always Often Sometimes Rarely Never

5.2 I can celebrate special occasions with food without feeling anxious or restricted.

Always Often Sometimes Rarely Never

5.3 My social interactions are not primarily centered around food or dieting discussions.

Always Often Sometimes Rarely Never

5.4 I can respectfully decline food without feeling pressured or guilty.

Always Often Sometimes Rarely Never

5.5 I feel confident in my ability to manage my eating patterns in various social settings.

Always Often Sometimes Rarely Never

Your Eating Patterns Score

Total Score: / 125

Detailed Insights by Area:

Your Personalized Action Plan

Based on your assessment, here are some tailored next steps to focus on for fostering a healthier relationship with food.

Additional Resources for Growth

Explore these resources to gain deeper knowledge and practical tools for improving your eating patterns.

General Eating Pattern Health

Intuitive Eating Official Website – Learn about the 10 principles of Intuitive Eating.
National Eating Disorders Association (NEDA) – Information and support.
Book Recommendation: “Intuitive Eating: A Revolutionary Anti-Diet Approach” by Evelyn Tribole and Elyse Resch.
Book Recommendation: “The F*ck It Diet: Eating Should Be Easy” by Caroline Dooner.

Practicing Mindful Eating

Eat slowly, without distraction, and pay attention to the sensory experience of your food.
Check in with your hunger and fullness cues before, during, and after meals.
Pause before eating to ask yourself if you are truly hungry, or if another need is present.
Practice gratitude for your food and the nourishment it provides.

Addressing Emotional Eating

Identify your emotional triggers for eating (e.g., stress, boredom, loneliness).
Develop a list of non-food coping mechanisms (e.g., calling a friend, taking a walk, listening to music).
Practice self-compassion and kindness when emotional eating occurs, rather than judgment.
Seek support from a therapist or counselor specializing in emotional eating if needed.

Cultivating Positive Body Image

Focus on what your body can *do* rather than how it looks.
Curate your social media feed to include diverse body types and body positive messages.
Challenge negative self-talk about your body; replace it with neutral or positive affirmations.
Engage in joyful movement that feels good to your body.

Enhancing Food Flexibility

Challenge food rules and allow yourself to eat foods you enjoy without guilt.
Recognize that all foods can fit into a balanced eating pattern.
Practice gentle nutrition, focusing on overall well-being rather than strict adherence.
Trust your body’s wisdom to guide your food choices.

Nurturing Food & Social Connection

Focus on the social aspect of shared meals rather than the food itself.
Practice setting boundaries around food conversations that feel triggering.
Engage in social activities that don’t revolve around food.
Remember that your worth is not determined by your food choices in social settings.

Please answer all questions before calculating your score.

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Categories resource Tags eating assessment, eating habits assessment, online Assessment, self assessment

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